Benefits of Massage Therapy

I have been getting massages for years. Originally, as a way to pamper on my birthday or Mother's day and on occasion, just because life was crazy and I needed some down time. However, in the past few years, working more and more stressful jobs and just the regular stress associated with being a single parent, I found massage to be more and more about taking care of myself and less as a treat. In fact, I now consider massage more about health than I do a luxury. I am certain there are plenty of people with still consider massage a luxury and that may be true, but for me, massage has become a luxury I cannot afford to live without. 

My regular massages started with some serious lower back pain which had a huge impact on my quality of life and my ability to get my work done. Yoga was helpful, but having someone get all those pesky trigger points out of my muscles really made a huge difference. I had been going to physical therapy for over a year and could not stop the pain I was having in my lower back and hip. Regular massages seemed to help and actually led me to the chiropractor. (My regular massage therapist stuck her elbow in my sciatic nerve, which immediately stopped the relentless pain which had me suffering for over a year), she told me that I should try her chiropractor. Ironically, two visits to the chiropractor and my back pain was gone, my hip pain was gone and I literally felt as if I had a new lease on life. The chiropractor had his own massage therapist, who would give me a nice quickie of a massage to relax my muscles before the manipulation was performed by the doc. This is when all the interconnectedness (Is that a word?) hit me.... My muscles are so tight from all the stress, my spine is out of alignment, it is all related.... It got to the point where the massage therapist could trigger a migraine by massaging one particular pesky trigger point in my back. Yep, that very knot in my back may very well be causing my migraines. Sounds crazy, right? I kid you not, I could actually feel a migraine starting in that very muscle, by getting the tension out of that muscle and subsequently drinking enough water to flush all of those toxins out of my system, I could head off days in bed, in the dark.

With all of that said, depending on my financial circumstances, I have made massage a regular part of my routine. I will skip a haircut, if money is tight, but, I will not skip my massage. Now that I am researching the negative impact excess cortisol production can have on my body, I feel validated in my every other week luxury, because if there is one thing I know for sure, regular massages help my physical body manage stress better. The tighter those muscles get in my back and neck, the more difficulty I have getting through the day. Stress causes those muscle spasms and those muscle spasms cause me more stress and more difficulty dealing with stress. 

I was not surprised at all to find massage listed as one of the ways to help conquer cortisol and its negative impacts. But, I wanted to set out to find some evidence for this theory before posting about it.

I found numerous staggering statistics about stress. Experts estimate that upwards of 90% of disease can be attributed to stress. That really is an amazing statistic. From mental health issues like depression to obesity, heart disease and everything in between. Stress can be responsible for many conditions AND makes other conditions worse.

Research shows amazing benefits of massage therapy and it appears that regular massages compound the benefits.

Among the list of physical benefits:

Pain Relief

Reduced cramps and spasms

Reduced adhesions 

Reduced swelling

Increased flexibility

Relief of migraine and stress or tension headaches

Reduce scar tissue

Increase circulation

Alleviate tight, weak or atrophied muscles

Don't some of these things remind you of the list of complications caused by sustained cortisol release?

To me, these benefits alone are enough to consider massage therapy a regular part of your healthy lifestyle. An astounding number of workers miss at least one day of work due to lower back pain. According to the American Chiropractic Association, Americans spend $50 Billion per year on back pain (this is just the identified costs) and is the number two cause of missed work, behind upper-respiratory infections. In fact, Back Pain is the leading cause of disability in the US, according to a 2010 study on the Global Burden of Diseases, published by the Lancet. With that kind of data backing it up, the removal of back pain should make massage therapy more of a priority rather than luxury for some.

Besides the incredible number of physical benefits, consider the psychological benefits of massage therapy. 

Decreased Anxiety & Depression

Increased Energy

Enhanced Sleep Quality

Reduced Fatigue

Improved Concentration

We have seen over the past few days, as I research stress, significant amounts of stress can cause a host of physical and psychological problems. Nothing ages us quicker than stress. While ideally, we would eliminate this age-inducing, disease promoting stress all together, that is likely unrealistic for most of us. Certainly, reducing the negative effect of stress should be considered in lieu of eliminating it entirely. Massage is definitely one way to reduce these negative effects.

Dating back 3000 years and one of the oldest healing arts, massage therapy promises to be an impressive way of reducing stress. There is plenty of evidence supporting the benefits of massage on patients with migraines, chronic pain, sleep disturbances and other chronic conditions. Millions of people can attest to the relief of stress and tension received when getting regular body work (Massage). Regular massages should be considered another powerful tool in your quest to reduce stress and improve your health and well-being.

I for one have a massage pre-scheduled for each payday. I need to make my health a bigger priority in my own life. How about you? Do you make massage therapy a regular part of your routine?

Click here to read more about the benefits of massage therapy.

MedlinePlus has an astounding list of 486 research papers on the benefits of massage therapy.

Current Clinical trials evaluating the efficacy of massage therapy on different conditions can be viewed at the Here

Read more about Stress and the damage it can do to your body as well as some ways to reduce the negative effects of long term stress:

Stress is killing me

Conquering Cortisol

How to Eat the stress away

Supplementing your Stress Response

Decompressing with Ancient Medicine

Decompressing with Ancient Medicine

Photo Credit In recent posts, I have been looking at the body's stress response and the role excess cortisol production plays in poor health and bigger waistlines. Sadly, as technology improves, our health is on the decline. Our high-paced, eternally connected lives put our bodies into a state of constant stress and our fast food, processed diets perpetuate this crisis. Diets high in chemicals and preservatives and low in nutrients do nothing to counteract the stress response our fast paced lives put us in. This stress response, includes excess production of cortisol, which wreaks havoc on our bodies, minds and souls. As we seek diets that deliver power, energy and health, scientists and nutritionists alike are rediscovering ancient medicines and nutritional beliefs. The use of traditional medicine like Ayurveda and Traditional Chinese Medicine (TCM) is often considered part of the holistic approach to modern medicine and nutrition. While researching different ways to reduce stress in my life and eliminate or reduce the negative impact of increased cortisol production in the body, I could not ignore looking to these ancient practices as a way of finding some answers. The concept of adaptogens is thousands of years old and an important feature of these ancient practices. An adaptogen has the ability to increase resistance against a multitude of stresses, including physical, chemical or biological agents. Adaptogens also help the body to maintain youthful function, regardless of the stressor, and the ability to normalize bodily functions beyond what is required to gain resistance to stress naturally. They exert a normalizing effect, allowing the increase of healthy functions that are impaired by stress and decrease unhealthy responses that are triggered by stress. Simply put, they enhance the body's natural ability to maintain homeostasis and fight age-inducing stress. By this definition, how can we afford to ignore looking at ancient medicine to assist in the battle against stress and its negative impact on the body? Naturopaths have long prescribed Phytotherapy (the use of plants in healing) with adaptogens, for their ability to balance, restore and protect the body. They help the body respond to any influence or stressor and normalize physiological function. Naturopath Marcelle Pick, of Women to Women reports that adaptogenic herbs can recharge your adrenal glands and help your body respond to stress. Several adaptogens, which continually showed up in my research include Ashwaganda, Astragalus, ginseng, licorice root, holy basil some mushrooms and Rhodiola. Unlike any other compound, adaptogens condition your body to respond favorably to stress at the physiological level through a unique mechanism. Much like modern immunizations adaptogens deliver minute shocks of mild stress to the body and condition your physiology to respond more favorably to major stresses. Adaptogenic herbs do not alter mood, but rather, they help the body function optimally during times of stress. . Ashwagandha- Ashwagandha, which literally means “the earthy strength of a stallion." Also known as Indian Ginseng, this antioxidant and adaptogen, from Ayurvedic or Indian Medicine, reportedly has some powerful stress relieving properties which include reducing cortisol production. It has been shown to improve energy, enhance performance and improve recovery for the exercise-induced stress. One study shows Ashwagandha root produced a 28% reduction in cortisol. Herbalists have long prescribed Ashwagandha for high blood pressure, insomnia, chronic fatigue and anxiety-induced impotence. It enhances endocrine function, especially the adrenals and thyroid by boosting the conversion of T4 (the thyroid's storage hormone) to T3 (the active thyroid hormone). Ayurvedic healers have long prescribed the herb to treat exhaustion brought on by both physical and mental strain. Of all the Ayurvedic herbs used in India, Ashwagandha is among the most prized. Astralgus - Used in Chinese medicine for centuries, this adaptogenic and tonic root boosts immunity, energy and immunity by increasing the amount of anti-stress compounds our bodies use to repair and prevent stress-related damage. It may also reduce the ability of stress hormones, like cortisol to bind receptors. Ginseng- For thousands of years, Asian Ginseng has been one of the most popular and valued medicinal plants in the world. This well-known adaptogen is also considered the most potent. Western herbalists say that it restores and strengthens the body’s immune response, promotes longevity, and enhances the growth of normal cells. Research indicates that it promotes a sense of well-being and may protect against some kinds of cancer. Research has also validated its ability to improve mental performance and help the body deal with stress. It has also reportedly lowered blood pressure, improve depression and lower blood sugar. It is believed to affect the body by influencing cell metabolism and has been studied for its ability to help the body withstand stress. American Ginseng is Asian Ginseng's less-stimulating cousin. Like other adaptogens, it corrects imbalances in the endocrine system, including the adrenal glands, where cortisol is produced. Because it also helps improve the pancreatic function, it is also beneficial for people with metabolic syndrome. Korean Ginseng is very useful for adrenal exhaustion and has a synergistic effect when combined with licorice root. Licorice root can increase energy and endurance, boost the immune system and protect the thymus from being damaged by cortisol but its use requires professional supervision because of how it may affect blood pressure. Holy Basil - Also known as Tulsi, has been used in India as the "elixir of anti-aging," for centuries. Preliminary studies suggest it can help the body fight stress, boost the immune system and regulate blood sugar, blood pressure and hormone levels. Studies have also shown this mild adaptogen has the ability to enhance health due to its antioxidant and anti-inflammatory properties. It may also strengthen memory and concentration, improve digestion and reinforce the body's ability to control blood-sugar. Due to its ability to support healthy metabolism, it is considered one of the most useful adaptogens. Cordycep Mushrooms- Reishi, Shiitake, and Maitake mushrooms are funguses with antioxidant properties. They may not be adaptogens in the classic sense, but each has adaptogenic, antitumor, and immune-enhancing properties. Reishi (Ganoderma) Mushrooms- These antioxidant-medicinal mushrooms have been shown to enhance immunity, relax muscles, improve sleep, ease chronic pain and reduce cholesterol. Rhodiola - This herb is another form of ginseng, often used for its ability to lower cortisol. Studies show it can balance cortisol levels, reduce fatigue and stress as well as improve cognition and feelings of well-being. Rhodiola has also demonstrated a remarkable ability to support metabolism, improve brain function, heart health, depression and reduce stress. Rhodiola defends the body overall, and protects general health and well-being. Its anti-stress and fatigue-fighting properties make it one of the most popular botanicals in all of Siberia. Other herbs to consider trying: Amalaki-One of the most used herbs in the world, Amalaki is thought to support the body during all three stages of stress that supports emotional and cognitive wellness. Amalaki is believed to reduce stressful agitation reactions during the initial phases of the stress response, support the physiological resistance of the second phase of stress and finally prevent or delay fatigue and exhaustion found during the final stage of the stress response, protecting against the long-term impact of sustained stress and systemic decay. Brahmi- This age-defying Indian adaptogen assists in the regeneration of nerve tissue supporting mental stress and improving mental acuity. Dong Quai - Said to be the queen of balancing herbs for female hormones and improved prostate health, this herb creates energy but is still calming to the body. Gingko Biloba- Popular for its excellent cognitive effects, such as focus and concentratiion, this herb also reduces cortisol levels and provides improved glucose biosyntehises. Schisandra: Schisandra is a potent general tonic and berry, decreasing fatigue, enhancing physical performance, and promoting endurance and reduce the levels of stress hormones in the body. Gynostemma- Popular the world over for its ability to control weight, this powerful antioxidant also normalizes blood sugar levels, remove harmful blood fat and increases metabolic function. It relieves stress, relaxes the nervous system. It is also used for depression, stress and anxiety. In China, it is used to reduce fatigue and restore mental well-being. To qualify as an adaptogen, an herb must be non-toxic and safe. It must have broad uses for health and reduce both mental and physical stress. They greatly improve the body's ability to handle stress and reduce the harmful effects that sustained stress can have on the body.In many parts of the world, they are used extensively for their ability to increase strength, energy, stamina and endurance as well as improving mental clarity during times of stress and appear to normalize the production of stress hormones. With todays modern, stressful, ever-connected society, continual stress and poor diets are wreaking havoc on our bodies. With so many years of utilization to minimize these negative effects in other cultures, Modern western culture could possibly benefit from looking to these ancient remedies for solutions. I for one intend to look at these as possible remedies as I try to hack my way to better health and weight loss. I am not a physician or practitioner and provide these suggestions from my research towards improving my own health and well being. Please consult your practitioner before using any of the medicines, supplements or herbs suggested in this blog. Read more about stress and the negative impact it has on your body and other ways to improve your reaction to stress and lessen its impact on your health: Stress is killing me Conquering Cortisol How to Eat the stress away Supplementing your Stress Response

Supplementing your Relaxation Response

While researching about the body's stress response, the impact sustained cortisol release has on the body and what I can do about it, I came across several nutrients that are important. I also read much about how the American diet is so poor in many of these nutrients because we eat so many processed foods and forgotten the difference clean-eating can have on the body.

I cannot lie, I love food and I have been a mostly processed food connoisseur for many years. But, 2015 is the year I am getting my act together and I am ready to start eating better in order to nourish my body and my mind.

Several of the nutrients our body uses to deal with stress are listed below.

Zinc

This mineral is important to many of the body's systems. There are a limited number of high quality whole food sources that provide the daily recommended amount of 11mcg of zinc daily. While it is not impossible to get your daily recommended intake of zinc, it is not impossible. However, I think this is one of the nutrients that may be worth supplementation, to ensure you are getting enough for your body to function properly. Furthermore, zinc is not stored in the body, therefore, dietary intake is required. While research on zinc supplementation provides contradictory evidence on its benefits, some studies have shown zinc is necessary in the body's inflammation response, immune system and in the treatment of Alzheimer disease, diabetes and upper respiratory infections.

Vitamin C
This antioxidant has been shown to help reduce cortisol levels after exercise. One study showed that supplementing 800 mg of Vitamin C prior to high intensity interval training helped reduce cortisol levels after the workout.Additional studies showed vitamin C supplementation helped to clear high levels of cortisol quicker than in placebo groups. There is also support that Vitamin C reduces cortisol by diminishing oxidative indicators when it is elevated.Vitamin C supplementation has also been shown to improve the cortisol to testosterone ratio, leading to increased muscle and connective-tissue hypertrophy and enhanced recovery from training. Since Vitamin C also decreases your chances of suffering from a cold or flu infection by 30% (14) and may aid in collagen synthesis, it would be wise to take some extra vitamin C when involved in an intense weight-training program.

Vitamin A
Often used for healthy skin, this vitamin may also reduce cortisol levels.

Folic Acid
Controls the actions and functions of the adrenal glands, which is where cortisol production originates.

Magnesium
Has excellent anti-inflammatory properties. Many people are deficient in magnesium due to declining sustainable farming practices and soil content. Magnesium - Numerous studies have found that the frequent release of adrenaline and cortisol involved in an unresolved stress response is strongly correlated with decreased magnesium.What’s worse? It all works in a vicious cycle: because magnesium is an integral part of nerve conduction and electrolyte balance, low levels can confound sensations of anxiety, sleep disturbance and depression. The body’s hormonal stress response causes an outpouring of magnesium from cells into the blood. The higher the stress level, the greater the magnesium loss. The lower your magnesium level is, initially, the more reactive you will be to stress
 (The higher your level of the hormones adrenaline and cortisol in stressful situations), which causes greater loss of magnesium from cells. This mineral has also been found to help with sleep and anxiety and reduce muscle tension (think Epsom salts) 400 to 800 mg daily may help you in relieving anxiety and stress symptoms.

Omega 3 Fatty Acid
Found primarily in fish and fish oil, these healthy fats have been found to reduce excess production of the inflammatory and stress response, increase the production of serotonin and have a calming effect on the central nervous system.

Fish Oil reduces the production of arachidonic Acid (AA) which stops the excess production of the inflammatory and stress response. It also increases the production of serotonin, a feel-good neurotransmitter which allows you to adapt to stress more effectively. French studies have shown Fish Oil's ability to lower cortisol levels that have been increased by high mental stress. I don't know about you, but for me, most of my stress is mental, I analyze data all day and when I get home, I feel like I have just completed 8 hours of SAT testing, my brain is wiped. Supplementing just 2,000 mg per day can prevent the excess cortisol production and reverse the bad effects associated with adrenal fatigue.

K2
This vitamin appears to be important in the body's synthesis of Omega 3s, supplementation of this vitamin should be considered when supplementing with Omega 3s.

L-Theanine
This amino acid has the ability to cross the blood-brain barrier and induce relaxation and reduce mental and physical stress. It is commonly found in green tea.

B5 (Pantethine)
According to research, B vitamins, particularly Vitamin B5 (Pantethine), work to reduce excess production of cortisol. This is another ugly little cycle as excess cortisol depletes B vitamins. Highly stressed individuals tend to be deficient in these vitamins which have been shown to directly impact production of serotonin and dopamine production, which are important neurotransmitters in the body's feel good and relaxation responses.. Evidence suggests that B-vitamins are important in the balance and metabolism of Neuro-toxic chemicals that have been linked to anxiety and depression related conditions. B vitamins maintain the adrenal glands and get used up during the “fight or flight” response and when converting food into energy for the body.

B6
Necessary to make GABA and Serotonin

Phosphatidyl Serine
PS is a cortisol blocker that drives nutrients into and remove toxins from your cells. It may be useful in preventing short-term memory loss, age-related dementia and Alzheimer’s disease. One of the best known and most effective ways to lower excess cortisol levels is with the nutrient Phosphatidylserine (PS). Phosphatidylserine is believed to facilitate the repair of the cortisol receptors in the hypothalamus. It is believed that the cortisol receptors get damaged by high cortisol levels, reducing the ability of the hypothalamus to sense and correct high cortisone levels. Because Phosphatidylserine helps repair the feedback control apparatus, it is useful in correcting both high and
low cortisol levels. Phosphatidylserine is also useful for preventing short-term memory loss, age-related dementia and Alzheimer's disease. Derived from soybeans, Phosphatidyl serine (PS) supplementation has been shown to blunt the cortisol response, particularly due to exercise stress. Supplementation with PS has also been shown to prevent muscle soreness, speed recovery, improve wellbeing, enhance endurance and improve performance in the gym. PS seems to only decrease cortisol levels when they are elevated and does not seem to decrease cortisol levels below normal. Supplement with a 600 to 800 mg doses of PS prior to exercise for best results.

Theanine
Theanine has been studied for its ability to increase sense of relaxation, reduce mental and physical stress and boost mood. It has calming effects, and is used in Japan for these purposes.  Theanine also seems to increase levels of GABA receptors in the brain, another item that may have significant calming effects. The recommended dosage for theanine is 200 mg daily.

Glutamine
This is the most abundant free amino acid in muscle tissue. Another ugly little cycle, too much cortisol is also associated with low levels of glutamine, which seems to counteract the catabolic impact of cortisol. It has also been shown to provide a source of fuel for the small intestine and may enhance the anti-inflammatory response and boost immune function. Finally, it is suspected of assisting in muscle protein turnover and of enhancing glycogen synthesis. Glutamine is a vital nutrient for weight-training athletes. Take 5 grams 3 times daily, including before and after working out.

Probiotics
Due to our diets high in processed food and carbohydrates, many of us suffer from yeast overgrowth, food allergies or sensitivities and other intestinal disturbances. This is where probiotics are important, in normalizing gut bacteria. Stress hormones deplete the natural flora of the intestines, so high stress individuals may do well with probiotic supplementation.

Gelatin Also known for its soothing properties, gelatin can reduce inflammation and aid the digestive system. It is also known to assist with joint pain, hair and skin benefits and there is some evidence it can help reduce stress hormones. Many of us do not eat enough animal bone tissue, so regular supplementation with gelatin can be beneficial.

DHEA
A hormone which acts as a precursor for many other hormones. DHEA levels decline drastically with age. Many anti-aging physicians and programs advocate DHEA supplementation for individuals over 40 years of age. There is some medical controversy regarding this practice. DHEA can also be used  to alleviate the symptoms of excess cortisol or hyperadaptosis. DHEA can improve glucose tolerance, convert excess body fat to lean muscle mass, alleviate depression, increase energy and decrease pain in chronic fatigue and fibromyalgia, decrease joint pain and fatigue in inflammatory and autoimmune diseases, improve mental clarity and enhance overall immune function. Typical doses of DHEA are 10 to 25 mg for women, 25 to 100 mg for men, taken in the morning to mimic the body's natural rhythm. Again, as this practice is controversial, it is recommended that you consult a practitioner before supplementation.

Ginkgo Biloba
Ginkgo Biloba extract is produced from a Chinese tree, it is an herbal supplement that has been used for many years for its antioxidative properties, its ability to reduce stress and as a sedative. I will be
looking at more herbal supplements that aid in supporting the relaxation response in another post soon and look more at this supplement at that time.

Melatonin
Melatonin is produced naturally by the body to induce sleep, using the amino acid tryptophan. However, our body requires darkness to secrete this antioxidizing hormone. Endocrinologists believe this hormone is important for  healthy hair growth, adrenal function and guarding against UV radiation as well as part of our relaxation response. Excess exposure to blue light emitted by our computers, TVs and cell phones is believed to inhibit melatonin production. Personally, I have found melatonin supplementation to help me sleep deeper for longer periods at night and wake feeling rested. In fact, I seem to feel better the day after taking melatonin for sleep than I do when taking prescription sleeping pills. Suggested use is 1-3mg before bedtime.

Valerian Root
Valerian root has a long history of use in treating tension, anxiety and sleep disorders. Personally,
I have used valerian root in my quest to ease my depression and assist with sleep. Melatonin seems to
work better for me, but everyone is different.

Gamma-Aminobutycrc acid (GABA)
A chemical made in the brain, has been used as a supplement to relieve anxiety, improve mood, treat ADHD and reduce symptoms of PMS. It has also been used by some for promotion of lean muscle grown, fat burning, lower blood pressure and relieve pain. It is thought to generally improve mood,
increase exercise tolerance and decrease body fat by blocking certain neurotransmitters in the brain. The recommended dosage for GABA is 200 to 500 mg daily.

St. John’s Wort
This is a plant that was used in the past to treat burns and wounds. Documenting the effectiveness of
the plant can be found from the time of ancient Greece to the modern medicine of today and you can find it also in antidepressants.


It is important to note that I am not a health care provider and you should consult your Doctor or practitioner before starting any new supplements to ensure they do not interfere with any or your current prescribed medications.

Read more about stress and the negative impact it has on your body and other ways to improve your reaction to stress and lessen its impact on your health:

Stress is killing me
Conquering Cortisol
How to Eat the stress away
Supplementing your Stress Response
Decompressing Ancient Medicine

Conquering Cortisol

Image Source

In my latest blog post, I talked about the harmful effects that chronic stress can have on the body. Cortisol is known to be one of the hormones that can build up in the body, causing long term damage to vital functions.

I have been researching natural ways to reduce the negative effects that cortisol can have on my body, knowing that I am chronically stressed, between work, being a single parent and my type-A personality, among other things, I live in a chronic state of stress. After researching the impact that state can have and knowing that it is likely one of the contributing factors to several of my health problems including migraines, IBS, weight gain, insomnia and high blood pressure, and potentially, my depression, I have decided it is time to crack the code on my cortisol production.

First of all, reducing stress is the number one way to reduce cortisol production. As I said in my last post, cortisol is an important hormone for many of our body's processes. However, since it is a stress hormone whose primary function in the stress response is to reduce the function of several processes that are not required for the immediate threat requiring the fight or flight response. (Remember this can be real or perceived)

Now, I have known for some time, cortisol is part of the stress response, but until I researched it, I did not really realize what its primary function was, and how a chronic state of stress can cause long term issues. I mean, theoretically, I knew that cortisol build-up could cause problems, I guess I didn't realize how many problems, or more importantly, how many of my own health issues could be caused by or at a minimum made worse by my chronic state of stress.

The good news is my research has uncovered a ton of ways to reduce cortisol production and the negative effects that a chronic state of stress can have on my body.  Some of the ideas are as easily implemented, others, not so much.

Eliminate Caffeine

As you know, if you have been reading my blog, I am a Mt Dew Addict. However, studies show that eliminating caffeine is the quickest way to reduce cortisol production. Just 200 mg of caffeine (1 cup of coffee) increases cortisol by 30% in one hour and it can remain elevated for up to 18 hours after. How long do you think cortisol can stay elevated when you drink a 6 pack of Mt Dew every day... Ouch! Not only does caffeine raise cortisol levels, but it can also significantly reduce night-time secretion of melatonin. Melatonin is a hormone that tends to reduce cortisol production at night. Remember that cortisol is supposed to be very low at night when melatonin is high.  Melatonin production is increased by a photochemical mediated pathway that converts serotonin to melatonin in the pineal gland after 4 hours of complete darkness. 

Sleep Deeper and Longer

This brings me to the next way to reduce cortisol levels as not getting enough sleep, particularly quality sleep will have tremendous impact on stress levels and overall health. One study showed that one night of missed or interrupted sleep was enough to give a healthy person the blood sugar levels of a diabetic or pre-diabetic. Other studies have shown that getting less than 5 hours of sleep a night can impact driving ability and cognitive function the next day.  I know I am a bear when I don’t get enough sleep, and everyday tasks become more challenging for me. This puts additional stress on the body and subsequently increases cortisol levels, which ironically cause more sleep issues. It is a nasty little cycle. Sleep and the stress response is a topic I will look at more closely as I try to start healing my own body. Go to bed each night at the same time, wake up at the same time, and get out in the sunshine. This creates a good circadian rhythm, which optimizes your hormone balance naturally.

Exercise Regularly

Building muscle mass increases the output of serotonin and dopamine, those feel-good neurotransmitters that help to regulate the stress response.  It is important to note that too much exercise can have the exact opposite effect and put your body into the stress cycle and increase cortisol as a result. Adaptive exercises like yoga, pilates, Qi-Gong that use the body weight for strength and flexibility are better for your relaxation response and should be incorporated into any exercise regimen.

Also of note, is that your body needs enough time to recover after exercise. Not ensuring enough recovery time between workouts will, you guessed it, activate your stress response and increase cortisol production. You will also see the most benefit from your exercise when you give your body enough time to heal, muscle gains and cardiovascular strength actually happen during the recovery cycle, not the workout, yet many of us spend more time working out then recovering, minimalizing the benefits of the very exercise we intend to make us healthier.

Keep your blood sugar stable And Eliminate Gluten

Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets. Dietary starches and sugars increase the blood sugar level, which in turn decreases gluconeogenesis and reduces cortisol production. By maintaining stable blood sugar and insulin levels, your body will secrete less cortisol when you’re stressed. I will post separately about the dietary changes we can make to emphasize this response. Gluten found in many grains and foods processed with these grains can lead to inflammation within the digestive tract, which leads to the release of cortisol. Read more about kicking the sugar addiction here and here and dietary changes to help keep your blood sugar stable and deal with stress here. 

Relaxation

We already talked about sleep and exercise recovery time, which both lead to relaxation. Obviously, since cortisol is part of the body’s natural stress response, relaxation is an important part in regulating our body’s ecosystem, if you will. In fact, relaxation is so important to this natural process, I will cover many different ways to relax in a separate post.

Try a little aromatherapy or massage

Supplements

Certain antioxidants, vitamins and minerals are key to the body’s natural processes. Excess production of cortisol dampens the absorption of some of these key nutrients. While dietary changes are to be considered your first mechanism for increasing these key nutrients, sometimes, you just need to supplement your diet to get enough. Certain diets can also be hard on the body’s echo system, if you aren’t getting enough of these dietary nutrients, say in a low carb or a vegetarian diet, it may be important to supplement. Look for another post soon on specific supplements recommended for improving the relaxation response and maintaining healthy levels rather than excess cortisol.
Read more about supplements for stress here.here

Herbal Adaptogens

In addition to dietary supplements, herbal adaptogens are known herbs which help you adapt to stress and help eliminate the long term negative effects it can have on your body. Many cultures have used herbal remedies for centuries. Read more about herbal supplements for stress here. 

Stay Hydrated

Dehydration puts the body into a stressed state and raises cortisol levels. Keeping yourself                          hydrated with plenty of water will reduce dehydration-induced stress. “Studies have shown that being just half a liter dehydrated can increase your cortisol levels,” says Amanda Carlson, RD, director of performance nutrition at Athletes’ Performance, a trainer of world-class athletes. Stress can cause dehydration, and dehydration can cause stress. It’s a vicious cycle. You can break it by building more water consumption into your day. “Stress can result in many of the same responses as dehydration -- increased heart rate, nausea, fatigue, headache -- so if you can remain hydrated you can reduce the magnitude of the physiological responses we have to stress,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.

Grounding

Studies have shown that practicing grounding is one of the most effective ways to restore natural hormonal rhythms during sleep, resynchronizing cortisol to its innate diurnal patterns. Earthing, or grounding, is the practice of reconnecting with the earth’s healing energy by allowing bare skin to come into direct contact with the earth's surface. This can be done by walking barefoot outside on the dirt or sand, swimming in lakes or in the ocean, or by the use of specifically designed earthing which bring earth’s energy into the home using a grounded electrical system or grounding rod.

Sit Up Straight and Breathe

If grounding sounds a little far-fetched for you, something as simple as sitting up straight and taking deep breaths can have a profound impact on our mood, our stress and of course our stress response. Due to our desk-sitting habits and stress-driven culture, many of us have actually altered the musculature of our natural posture and have become rapid, shallow, chest breathers. This breath habit compromises oxygen flow, weakens the abdominals, causes adrenal strain, compresses organs, creates lower back pain, and stimulates adrenaline-cortisol release. Learning how to breathe properly can neutralize this effect and turn off the stress cycle. A Harvard study led by Cuddy et al  found out that if you switch from low-power (arms crossed, hunched, closed up, nervous etc.) posture, into a high-power (opened up, tall, relaxed, confident etc.) posture, your hormones will act accordingly to your new posture. Two minutes spent in an “upright, confident posture” decreased cortisol by 25%. Taking a deep breath has been also been shown to lower cortisol levels. Deep breathing can also cause a temporary drop in blood pressure, another effect of our stress-driven culture.

Kick the Alcohol

While many of us reach to alcohol for relaxation, it actually raises cortisol levels.

Dim The Lights

I have already discussed the importance melatonin production plays in our sleep cycle and in turn, our stress response. Since melatonin is secreted naturally in the body, when it is exposed to the dark, keeping lights on all the time can have a negative effect on your sleep and your stress control.  When your eyes are exposed to lights your pineal gland (a tiny endocrine organ in your brain) will not secrete the melatonin you need for a good night's sleep. Furthermore, studies have shown that the blue light emitted from our electronic devices can also impede melatonin production. So turn off that computer, TV and phone and turn your lights down. It may just help you catch some much needed ZZZs and help you kick the stress response to bed at the same time. Remember, it’s a viscous little cycle as stress keeps us from sleeping and not sleeping stresses the body. Try turning off those electronics in the evening and see if it makes a difference in your sleep and or your sleep quality.

Sadly, there are so many things in modern society  we are destroying our own bodies. The good news is, there are ways to reduce your stress response, by reducing your cortisol levels , we  can start seeing multiple benefits for your brain, your waistline, your skin and your immune system!

Are you with me? Who is ready to kick some cortisol? What are you willing to try first? Stay tuned for more posts about conquering cortisol.

For a deeper exploration of the role of cortisol and the consequences of long-term elevation of stress hormones in the body, read The Cortisol Connection by Shawn Talbott, Ph.D. and The Metabolic Plan by Stephen Cherniske, M.S

Read more about stress and the negative impact it has on your body and other ways to improve your reaction to stress and lessen its impact on your health:

Stress is killing me
How to Eat the stress away
Supplementing your Stress Response
Decompressing Ancient Medicine

Stress is killing me... Literally

Photo Source

Stress is the body's reaction to harmful situations -- whether they’re real or perceived. When you feel threatened, a chemical reaction occurs in your body that allows you to act in a way to prevent injury. This reaction is known as "fight-or-flight,” or the stress response. During stress response, your heart begins to race, breathing quickens, muscles tighten, and blood pressurerises and your senses sharpen. Your Body is ready to react, to “fight” or “fly” away from whatever is threatening it.

Behind the scenes, your body releases a flood of stress hormones, including adrenaline cortisol and norepinephrine. These hormones rouse the body to action and provide additional Strength, Speed, Stamina, quicker reaction time are and sharpen your focus.

Stress means different things to different people. What causes stress in one person may be of little concern to another. Some people are better able to handle stress than others. And, not all stress is bad. In small doses, stress can motivate you accomplish tasks and prevent you from getting hurt. For example, stress is what gets you to slam on the breaks to avoid hitting the car in front of you. That's a good thing.

For some of us, stress has become so common that it is a way of life. Our bodies are designed to handle small doses of stress We are not equipped to handle long-term, chronic stress without ill consequences.(1). However,

All of us deal with stress differently, our bodies handle stress in different ways. However, some of the symptoms of stress are:

Stress Signs and Symptoms
Cognitive Symptoms	Emotional Symptoms
Memory Problems
Concentration Problems	Irritability / Short Temper
Poor Judgment	Agitation/Frustration/Moodiness
Negativity/Pessimism	Feeling Overwhelmed/Losing Control
Anxiety	Loneliness / Isolation
Racing Thoughts	Depression/Anxiety
Constant Worry	Difficulty relaxing
Physical Symptoms	Behavioral Symptoms
Aches and Pains and muscle tension
Diarrhea / Constipation/Nausea	Changes in appetite (eating more or less)
Chest Pain / Rapid heartbeat/ Rapid breathing	Sleeping too much/Too Little
Sex problems (libido, ED, Impotence)	Isolation/Avoiding others and activities
Frequent Colds	Procrastination/Neglecting Responsibilities
clenched jaw/grinding teeth	Drug Abuse (Alcohol, cigarettes, Drugs)
Dry Mouth, Difficulty Swallowing	Nervous habits (nail biting, smoking, fidgeting, pacing)
Nervousness/Shaking
Cold or Sweaty Hands and Feet
Headaches
Low Energy

           

A little stress every now and then is not something to be concerned about.

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Not only can overwhelming stress lead to serious mental and physical health problems, it can also take a toll on your relationships at home, work, and school. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems.

Potential long-term effects of chronic stress

·       Pain of any kind ·       Heart disease/Heart Attacks ·       Digestive problems (Gerd,Colitis,IBS) ·       Sleep problems ·       High Blood pressure ·       Menstrual Problems ·       Hair Loss

·       Depression /Anxiety ·       Weight problems/Eating Disorders/Obesity ·       Autoimmune diseases ·       Skin conditions (eczema, Acne, psoriasis) ·       Stroke ·       Sexual Issues (Low Libido, ED, Premature Ejaculation)

Stress is a part of life. What matters most is how you handle it. The best thing you can do to prevent stress overload and the health consequences that come with it is to recognize when you are stressed and take care of yourself. It easily creeps up on you and begins to feel normal. Unchecked  chronic stress is undeniably damaging, you have more control over your stress levels than you might think. Unfortunately, many people cope with stress in ways that only compound the problem. You might drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV or computer for hours, use pills to relax, or relieve stress by lashing out at other people. However, there are many healthier ways to cope with stress and its symptoms.

As a potential bio hacker, I am interested in the hormones released by the body in times of stress. If I look at the list of long term effects of chronic stress, I can see several of my chronic health problems on the list. I have also long suspected adrenal burnout.  Let’s take a look at these three hormones a little more in depth.

1.    Adrenaline (also called epinephrine) is the fight or flight hormone, it is produced by the adrenal glands. It is responsible, when combined with norepinephrine for the increased heart-rate, quickened breathing, sweating and tense muscles that enable you to jump to action. It helps you focus and fight or flee as needed, to protect yourself from danger.

2.    Similar to Adrenaline, Norepinephrine is released by the adrenal glands and the brain. It also helps you become more aware, awake and focused. It is almost like a backup system to epinephrine (adrenaline), to ensure your body has a mechanism of fight or flight in times of emergency, even when your adrenal glands may not be functioning properly.

3.    Finally, Cortisol is a steroid hormone, also produced in the adrenal glands. Unlike Adrenaline and norepinephrine, cortisol release is more gradual as it requires the release of CRH (corticotrophin-releasing hormone) from the brain which activates pituitary gland to release adrenocorticotropic hormone (ACTH) which finally activates the adrenal glands to produce cortisol. Cortisol helps the body optimize itself, increasing certain functions while decreasing others that are not critical in the moment (like digestion, growth functions, sex functions, immunity etc) Cortisol regulates glucose metabolism, blood pressure, insulin release, immune functions and the inflammatory response.

Now, once the perceived threat has subsided, things in our body return to normal. UNLESS, we choose to ruminate on a stressful situation or something we perceive as stressful. If you re-read what cortisol does…. It suppresses certain functions that are not critical at the moment for fight or flight. So, if our heads are constantly stressed, we are going to CREATE our own digestive issues, immunity issues etc.

Cortisol constantly being released in our system is to blame. If we are constantly under stress, perceived or real, we are suppressing all functions that are not required to either fight or flee. Do you see the connection here? Look at the list of potential side effects and health problems associated with chronic stress, we do not need digestion, sleep, skin and hair production, sex and a host of other functions in order to fight or flee, so the long term release of cortisol, constantly overriding these functions is bound to have long term, life altering impacts, like those mentioned above.

Aside from the three hormones I just mentioned, Estrogen and Testosterone have a function in the stress response as well as the neurotransmitters dopamine and serotonin.

I have long suspected adrenal fatigue as a large part of my health issues. For the next few days, I will be exploring these stress hormones and natural ways to reduce them.

Read about regulating cortisol here

           

(1)   http://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body

(2)   http://www.huffingtonpost.com/2013/04/19/adrenaline-cortisol-stress-hormones_n_3112800.html

(3)   http://stress.about.com/od/generaltechniques/a/aromatherapy_b.htm

Read more about stress and the negative impact it has on your body and other ways to improve your reaction to stress and lessen its impact on your health:


Conquering Cortisol
How to Eat the stress away
Supplementing your Stress Response
Decompressing Ancient Medicine